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Low-fat cooking methods


									Low-fat cooking methods
It is important to learn how certain ingredients    How to save some                                    Try these low-fat
can sneak in unwanted calories and fat to low-fat
dishes. The following list provides examples of
                                                    additional calories                                 flavorings
lower-fat cooking methods and tips on how to        and fat
                                                                                                          • Herbs - oregano, basil, cilantro, thyme,
serve your low-fat dishes.                                                                                  parsley, sage, or rosemary
                                                    Toppings and condiments can add a lot of fat and
These cooking methods tend to be lower in fat:      calories to foods. Try these few helpful tips for
                                                                                                          • Spices - cinnamon, nutmeg, pepper,
                                                    tasty vegetables and salads:
                                                                                                            or paprika
  • Bake
                                                      • Two tablespoons of butter on a baked              • Reduced-fat or fat-free salad dressing
  • Broil                                               potato can add an extra 200 calories and
                                                        22 grams of fat! However, 1/2 cup salsa           • Mustard
  • Microwave
                                                        only adds 18 calories and no fat!                 • Fat-free or reduced-fat mayonnaise
  • Roast-for vegetables and/or chicken
                                                      • Two tablespoons of regular clear Italian          • Fat-free or reduced-fat sour cream
    without skin
                                                        salad dressing will add an extra 136
  • Steam                                               calories and 14 grams of fat. Reduced-            • Fat-free or reduced-fat yogurt
                                                        fat Italian dressing only adds 30 calories
  • Lightly stir-fry or sauté in cooking spray,                                                           • Reduced-sodium soy sauce
                                                        and 2 grams of fat!
    small amounts of vegetable oil, or                                                                    • Salsa
    reduced sodium broth
                                                                                                          • Lemon or lime juice
  • Grill seafood, chicken or vegetables
                                                                                                          • Vinegar

                                                                                                          • Horseradish

                                                                                                          • Fresh ginger

                                                                                                          • Sprinkle of butter flavor (not made with
                                                                                                            real butter)

                                                                                                          • Red pepper flakes

                                                                                                          • Sprinkle of parmesan cheese (stronger
                                                                                                            flavor than most cheeses)

                                                                                                          • Sodium-free salt substitute

                                                                                                        Source: National Heart, Lung, and Blood Institute -

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